One Rep Classical Mat

Hi. I'm Lester Logan, and today is a one rep mat class. So this class is not super fast, but it's not slow. Every exercise has its own rhythm, and we're only gonna do each exercise one time. Which means if you are not able to do some of the exercises I am doing, I recommend doing a rep of the exercise before or what's coming after. And you can use this as a workout when you only have about seven minutes, or you can use it to study the order or transitions.

And anytime you think you don't have enough time to work out, this workout is here for you. So let's get into it. Come to the top of your mat. And if you can cross one leg over the other, one arm in front of the other, and lower yourself down. Then lie on to your back, take your arms overhead, squeeze your legs together, deep breath in, exhale, lift your head and chest up, and pump your arms for an inhale of five, and then exhale for five pumps, and then you're lucky That's it.

Lower the legs down. Flex the ankles. Take the arms overhead for one amazing roll up. Lift the head. Chest squeeze the legs together. Round forward and pulse one. Two, three.

Now repeat that exercise if you're not going to the roll over arms down, point the feet, take the legs over, flex the ankles, open the legs, point, and roll it down. Circle the legs together, then go reverse. Open the legs up, point the feet. Flex the ankles to close the legs point the feet and with control, roll it down. Leave your right leg to the ceiling, lower your left leg down for single leg circle. Flex that left foot and then take your leg across your body circle out and around one time and then reverse it.

And then you get to scissor switch those legs, flex the right foot. Take the leg across the body then out to the side. And then lower that leg down, curl your head and chest up, bend your knees in, and you're set up for your roll up. Push your shins into your hands, hands into your shins for one amazing rolling like a ball. Come up. So take the left leg out. To about the level of your eyes, right hand on the right ankle, left hand on the right knee, and pull your waist back into your single leg stretch pull on it one time switch.

Then bring your knees into your chest double leg stretch, pull one two Reach the arms overhead, legs out, circle the arms around, pull those knees in, stretch the legs to the sky, grab your right ankle, lower your left leg, pull two times one two, and switch one two. Take your hands behind your head, both legs to the ceiling, push your head into your hands, lower the legs, and lift the legs. Bring your right knee into your chest. Chest, sit take the left leg out and curl up and twist twist twist and up and over to the other side, and then sit on up. spine stretch forward flex your ankles. Take your legs as wide as the mat.

Set up nice and tall, exhale as you pulse one, two, three, inhale sit nice and tall. Repeat that if you're not gonna do open leg rocker, point the feet, lift the legs to your hands, whatever version of straight you got. Hold on to it. Rock back. Rock up, stay up, squeeze the legs together, push the legs apart, squeeze them together, flex the ankles, grab your toes, rock back, and come up, hold it, point the feet roll your upper body down, come on to your mat, legs up to the sky for corkscrew, take the legs over to one side, down around, and if you wanna go up, you can, and then roll it down, take the legs the other way, down around, go up, and then take your legs wider than your mat for your soft. Flex those ankles, arms wide to the side, dig those heels in sit tall. Twist to the right, round forward, and pulse one, two, Three, roll up in the twist, then unwind.

Twist the other way, and round. Pulse one, two, three, roll up in the twist, unwind, and then roll onto your stomach for your swan dive. So I will say we're gonna do two reps here because I'm gonna give you one little prep, and then we'll go into our dive. Roll the shoulders back, take your hands a little wider than your shoulders, and pull your heart forward as you lift your chest up. And lower down.

Stick with that, or we do one dive, lift up, shoot the arms out to the side, lift the legs, catch yourself, and come on down. Prop yourself up on your forearm, single leg kick. Pull the heart forward, kick one foot towards your seat two times, and then kick the other foot. Oh, I wish we could do more of those. They're my fave, but we're gonna lower our heads down and take our hands high up on our back for the double leg kick. Hold onto your hands and then reach your tailbone nice and long as you kick the feet to your seat three times. Two, three, push the feet down, lift the hands and the heart, and then look the other way.

Kick one, two, three, and reach sit back. Give yourself, I call it a nice little celebration pose, but your head goes toward your knees. You lift your stomach up, and it's a really nice roll make a ball into your head. Come all the way up onto your knees. Take your arms up to the sky. Push your hips over your knees, lower those arms down as you lean back.

One amazing thigh stretch. And then we're going to flip on over to our seat for our neck pull. Yep. No strap for me. One rep, one rep to get it right. Here we go. Flex the ankles, interlace your hands behind your head.

And here you'll take an inhale, and then exhale at the hardest part, pulse one, two, three, inhale sit tall. And then pull your waist back, and this is where you're gonna pull on your neck all the way down to get a nice stretch. And you can repeat that if you're not doing high scissors and high bicycle. High is high bicycle elbows going to the mat fingers to the ceiling, bring your knees to your chest, and roll your hips up, place your hands on where they land, really, and legs to the sky. Take one leg forward as the other leg stays to the ceiling, bring it back.

Take the other leg forward, bring it back. Now go into the bicycle, reach it so far away. It pulls your hips towards the mat, and your feet might even bicycle to the mat, then reverse. Backpedal. And then both legs to the sky, turn the hands to the side, and then thigh stretch down to the mat. Your hands can stay underneath your hips, or they can go down by your side.

I like to use them to pull my tailbone to my knees. Slide one leg up with a pointed foot flex, lower it down, slide it back. Other leg, reach it out, point it up, flex, lower it down, bring it back, and then roll those hips down. Sit nice and tall for your spine twist. My favorite twist.

Here we go. We only get one good one. So twist to the right. Pulled it here. Reach a little bit more and a little bit more. And unwind. Lucky for us.

We have a left side. So we kinda get two. And twist. Alright. If you wanna repeat that instead of doing jackknife, you can. Otherwise, lie on your back, push into the mat, take your legs over, parallel to the floor, up over your eyeballs, and then leave your toes over your eyes as you roll all the way down and stretch the legs away. Alright.

Lie on your side for your side kicks. So I like to take my feet off the mat. It gives you a little bit more space, elbow, though, in line with the shoulder and hips at the back edge of the mat. Easier as hand in front, harder as hand behind the head, push the bottom leg down, lift the top leg up. We get one kick forward and back.

So kick to the front, move it a little bit back, kick it again, reach it back a little forward, back. Then the top leg goes to the bottom leg, turn it out. Point, kick it up, flex, squeeze it down. Take the leg back. Do one little circle back here. One reverse. Bring the legs together. One big circle.

Connect the dots. Go forward up. Back and around, then reverse, back up and around. Alright. Swivel to the other side. And same, same, but different side. Here we go. Lift that top leg point the foot, kick it to the front a little bit back forward.

Kick it back a little forward back. Turn it out point, kick it up, flex, squeeze it down, take it back one little circle one way, reverse it, bring those heels together, connect the dots forward, connect the dots, back and teaser. One of each version. You got this. We're almost to the home stretch. So take your arms overhead, point the toes, squeeze the legs together.

Come all the way up. You just have to do that one time. Lift your arms up. Roll your upper body down, come back up, lower the legs. Everything goes together.

I lied. You get to do it two times. Here it is. Take those arms back and repeat your teaser or one hip circle to one side, one hip circle to the other side. Reach those arms forward, lower it down, flip onto your stomach, swimming. Swimming, I like to do for one cycle of breathing. So here we go. Reach the tailbone nice and long.

Lift your head chest and legs up. Inhale. Exhale, sit back, find that celebration pose. You're doing it. You're almost done. It's like literally the last So tuck your toes.

Take your arms out in front of you, pop up into your leg, pull. Lift one leg rock back, forward, set it down, lift the other leg, rock back, forward, set it down. Take one hand at the center of the mat. I'll take my left. Take your right hand behind the left, right foot under the left, and proudly switch directions.

Stand at the back of the legs reach a tailbone long. Maybe you kick one leg up, then the other, and then kneeling side kick. Slide that leg under you. Shoulder over your wrist. Top hand behind your head, lift your top leg up, go forward and back one time, then one big circle in each direction, then one bicycle, reach it back, and then come up to both knees, switch sides, and kick to the front, kick to the back, one big circle each way, one bicycle. Oh my goodness.

And you get to reverse the bicycle, and then we come up side bend. Come on to one hip. Feed can be stacked. That's harder. Top foot forward's a little easier. And then top arm palm up, ready.

We lift up one time. And then we're gonna hold it here if you want, or you're gonna lower your hips with straight legs, and a straight arm lift up, bend the knees. Little teaser kick to the other side, hand in line with feet, lift. And if you did so on the side, you get to do it again here. Nice little side bend to the floor.

Come back up, lower your hips down. Alright. Now we're at the rolling finale. So boomerang, seal crab rocking, no stopping. So hands by your thighs, round forward, do your best not to push with your arms, but try to lift your legs to knock you back overhead, switch the cross, round forward, reach those arms back and pulse three times. Unfortunately, you have to do another boomerang because there was that switch. And then reach those arms back, bend your knees in for a seal, beat the legs three times, rock back, and beat one to three times up here, rock up, cross the ankles, for crab or repeat seal.

Round forward to the top of your head, lift up. There's that celebration pose. Rock back onto your shoulders. Switch the cross of the legs. And you get to do two of these because you have a right and a left and a rock up. And switch, and then flip onto your stomach for rocking or anything we did on your stomach earlier, bend the knees, grab your feet, pull the feet towards you three times, get the shoulders on the back.

Push the feet into your hands, lift your chest, one big rock forward and back, and then sit back, celebration pose. Alright. Control balance or anything we did that was a challenge for you, take those legs overhead, grab one ankle, lift one leg to the ceiling, and then switch, and then both legs together, rock and roll up to standing, turn to face your mat heels together toes apart. Reach for the ceiling, circle those arms down, bring them in front of your feet. Look through your legs. Walk out in one, two, three, four, one, amazing elbow bend, head towards your knees.

Look through your legs as you walk back in four steps. Arms by the ears lift up, you did it. You did it. That was one rep of everything. And so now you can actually see which exercises you don't know very well, which ones you struggle with, and then you can use that information to dictate what you have to practice in your pro personal plies practice, please come back to this. Take as many times as you want to convey yourself to yourself. Thank you so much, and have an amazing day.